Week #5 - Workouts

Base period #1

Week #5 - ( 10.0 hrs)
Week of 12/11: (28 weeks until Ironman CDA)

Monday: Workout #1: 10 mile (PM)
Tuesday: Workout #1: 1850 yard swim (Drills + Swim)
Wednesday: Workout #1: PW -Gym (AM) week 3 of 4
Thursday: Workout #1: 5 mile run (PM) – Balboa Park during lunch hour
Friday: Workout #1: 2200 yard Swim (PW) + Workout #2: Gym (PM) Power exercised week 3 of 4)
Saturday: Workout #1: 56 mile Bike (IM CDA on the Compu-Trainer due to rain)
Sunday: Day Off

Week #4 - Recovery Week Recap

When it comes to strength training, I’m in the second week of my power phase. I am planning to do a total of 5 weeks of power exercises. These exercises include leg squats, leg curls, lat pull downs, rows and dumbell press. Each exercise is done with three set of 8-15 reps with a load of 30%-60% maximum determined in the Maximum strength phase. So far, I am feeling strong.

The swim is starting to pick up a little. I am currently swimming twice a week and doing a lot of drill work. The second workout during the week is where I am working on my endurance.

The run is going well. I did a 1 mile time trial on the treadmill (forgot cold weather cloths). I was able to pull out a 6:30 mile. At a max heart rate of 158 bpm.

The bike is also progressing. I completed the 30 minute time trial (CP30) with a sustained average of 165 WATTS.

Overall, I feel the recovery week went well. I kept my frequency, lowered the volume and because of that I feel stronger and refreshed.

Week #4 - Recovery Week (Proposed Workouts)

Base period #1

Week #4 - Approx (8hrs)
Week of 12/04: (29 weeks until Ironman CDA)

Proposed Workouts: Approx 25% reduction with the same frequency.

Monday: Workout #1: 1850 yrdswim-drill work (PM) #2: Run Marker (1 Mile Test @ zone 3 or P.R.E.) (PM)
Tuesday: Workout #1: Gym - Week 2 of Power exercises (4:30 AM)
Wednesday: Workout #1: 5 Mile run (Run drills) (PM)
Thursday: Workout #1: Bike Marker (40 min warm up + 30 minute (TT) CP30-Critical Power Marker (PM)
Friday: Workout #1: Day Off - Watch Girls while Mom is at a Seminar
Saturday: Workout #1: Swim Marker 1850 yrds (PM) + Gym Power exercises after swim
Sunday: Workout #1: Bike easy 25 miles (AM)

Week 3

Base period #1

Week #3 - ( 11.0 hrs)
Week of 11/27: (30 weeks until Ironman CDA)

Monday: Workout #1: 8mile easy Run in the cold AM rain Workout #2: 2000 yard swim
Tuesday: Workout #1: PW –Gym (AM) week 1
Wednesday: Workout #1: 33 mile Bike (PM) - 20 mi flat + 13 mi hills (3000 ft ascent)
Thursday: Workout #1: 5 mile run (PM) – Old Road Loop
Friday: Workout #1: 2200 yard swim (PM)
Saturday: Workout #1: 55 mile Bike (Tour de Valley+Mulholland) + 2 mi transition Run
Sunday: Day Off - Family Day (Xmas lights)